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I just finished listening to Keifer and Alex wedding day podcast. Keifer explains the benefit of women ( especially if you are training regularly and dont have a lot of weight to lose) doing a 2 day a week CN and that it can take you from good results to amazing results. Has anyone had experience with this? He also speaks about doing HIIT to burn out glycogen stores but this should be done POST training however I though I have read a number of posts that this should always be done before the workout. Any thoughs regarding women and 2 CN for acclerated fat loss?Any thoughts of when to do HIIT to maximize this? Thanks 🙂
Hey Sherylea, Well, it's all a bit of an experiment since we just have that podcast to go on. I'm trying to do a similar thing. Here's the important bit: Your metabolism starts to slow down after 4-5 days... So, if your glycogen is also fully depleted by this point, you might as well do a CN at day 5. To get the full benefits of fast fatloss, you MUST deplete glycogen as much as you can in the days following it. Either do HIIT 30 minutes before training, or straight after training. Lift heavy, go to failure, use as much volume as you like (remember, everything I say here is female specific).So my plan is to CN on every day that is a multiple of 5 (5th, 10th,15th) AND to train every day (even if it's just HIIT for 15 min).
Thanks Fairy. Would you suggest I wait until my body fat comes down more before I start something like that ( every 5th day)? Also, when you do your CN every 5th day is it ALL out or somewhat modified? Thanks
Hey girls!It sounds awesome to carb load twice a week but I think that is for women who are 12% to single digits.Fairy - Do you think metabolism go low if you are on a calorie deficit? Or if you are eating a ridiculous amount of carbs? (20g to lower)?Thank you!
I meant ridiculous LOW NET CARB per day
Your body's conversion of t3-t4 begins to slow at the 4th or 5th day ULC regardless of your calorie intake, it has to do with having no carbs in your system. I do not know the specific science behind it but it has something to do with carbs effect on letptin and in turn our body's metabolism.
I do not believe that super low cal is the way to go. Yes, it would slow down your metabolism. Also, you need a certain amount of protein and a certain amount of fat each day to maintain your LBM and to help you to continue burning fat. My strategy is to eat when physically hungry and ignore calories.
Fairy do you notice your BF coming down the same way with 1 CN as opposed to every 5 days? I just listened to Keifer speak yesterday on a podcast where he stated that after you get to the 10-12% range you might increase to a twice a week CN…..I just dont want to start to ruin progress by incorporating another one when I am sitting at 19-20% Thoughts? 🙂
I think that if you're working out intensely every day you will have better results with a 5 day cycle. If you're not working out all that much, go for a 6 or 7 day cycle. Basically, you need to be as glycogen depleted as possible before you hit the carbs.
i'm coming up to my first actual CN this weekend. i've only been doing CBL, and not having restrictions on carb amounts is new to me. so let me get this straight....no limits or anything on CN? except saving the fattier stuff for later and not having too much of it for limiting fat storage.i've read mixed opinions about whether someone can overdo a carb nite or not. i just want to get a better idea of how much planning of foods i need to do.
You're right Sarah. Go all out. The aim is to a) spike insulin as high as possible for as long as possible b) refill glycogen stores. Calorie counting does not have a place here. Push fattier things back to the last 3 hrs. It's not essential, just preferable.
I'm still far away from where I want to be but this diet is getting me back to 12bf. I was never above 15 but 12 is my favorite spot!
Wow, Amandinha! You look like you're ready to step on stage!
Hey girls!It sounds awesome to carb load twice a week but I think that is for women who are 12% to single digits.Fairy - Do you think metabolism go low if you are on a calorie deficit? Or if you are eating a ridiculous amount of carbs? (20g to lower)?Thank you!
Oh, and to answer your other question, try to eat as few carbs as possible when ULC. 30gs is a max, not a target!Since you are so lean already (15%) you could consider tracking protein/fat macros. However, if you're getting results without having to track macros, that's great, just keep eating like that 🙂
Hey Fairy!Thank u. I love bodybuilding since I was a little girl in Brazil. I live in LA now and I follow every fitness pro around here to pick their brains haha. I can't compete cuz I have a full schedule at school and work but whenever I have time to dedicate extra hours to competitions, I will! 🙂
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